Walking and biking are both excellent forms of cardiovascular exercise which, when performed regularly, can ward off disease, shed pounds, improve mental outlook and reduce the likelihood of dying young. Each have their merits and drawbacks, and which is the best choice for you largely depends upon what you'll enjoy doing most, the health of your joints and how much weight you'd like to lose.

The Pros of Walking

According to the American Council on Exercise, walking is quickly becoming one of the country's most popular fitness activities. It is easily performed nearly anywhere, requires little equipment and doesn't pound the joints as hard as running. To gain the best cardiovascular benefits, the Centers for Disease Control and Prevention recommend daily brisk walking for a minimum of 10 minutes at a time and a total of 150 minutes per week; try adding three 10-minute walks per day after mealtimes for a simple and effective light aerobic workout.

The Cons of Walking

Ironically, one of walking's pros is also one of its cons: it's easy. NutriStrategy reports that an average 155-pound adult walking briskly only burns about 267 calories per hour -- and that may not be enough to maintain a low weight, depending on caloric intake. The good news is that you can easily increase the intensity -- and the caloric burn -- of your walks by adding hills to your route. This approach, for the same average adult, yields a caloric burn of 422 calories. But most importantly, a person with joint problems in the ankles or knees may find walking quickly or over long distances too difficult to do over a prolonged period of time.

The Pros of Biking

Like walking, biking is low-impact and easy. It's also fun, and according to NutriStrategy, burns a lot of calories -- significantly more than brisk walking. The average adult who exercises for one hour by biking at a moderate pace burns 563 calories, more than double what the average person burns by walking briskly for one hour and about 50 percent more than walking briskly uphill. In addition, biking builds leg strength. The Harvard Nurses Health study reports that women may have an easier time keeping off weight if they make biking a part of their fitness regimens.

The Cons of Biking

Although biking is fun and provides numerous health benefits, there are also cons. First, bikes are expensive, and they require upkeep. Second, people who have knee problems may find biking difficult. To get the best exercise benefits, bikers must try to avoid long downhill stretches and straightaways, because these conditions don't keep the heart rate high. Finally, bikers must watch for road hazards, traffic and weather conditions, all of which can turn a nice ride into a nasty nightmare.

About the Author

Lisa Bigelow is an independent writer with prior professional experience in the finance and fitness industries. She also writes a well-regarded political commentary column published in Fairfield, New Haven and Westchester counties in the New York City metro area.